Wild Physique Fitness
Escalating Density is the principle of doing more work in less time. This is accomplished in this program by using EMOM technique.
You perform one set every minute on the minute until you have completed the workout. If you fail to complete it as written, you repeat that same level the next week.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Toe Elevated Sumo Deadlift
3 x 6
B
Stiff Leg Sumo Deadlift
3 x 6
C
Sumo Deadlift
10 x 1 @ 365 lb
D
Sumo Deadlift
5 x 1 @ 365 %
E
Front Squat
8, 3, 8, 3, 8, 3, 8, 3, 8, 3
F
Arsenal Belt Squat
3 x MAX
G
Glute-Ham Raise
3 x 10
H
Hyperextension
3 x 10
I
Reverse Hyperextension
3 x 10
A1
Close Grip Bench Press
3, 3, 3, 1, 1, 1, 6, 6, 6
A2
Chin-Up
9 x MAX
B1
Neutral Grip DB Skullcrusher
2 x MAX
B2
Alternating DB Hammer Curl
2 x MAX
C1
French Press
2 x MAX
C2
Barbell Bicep Curl
2 x MAX
D1
Skull Crushers
2 x MAX
D2
Preacher Hammer Curl
2 x MAX
E
Sit-up
5 x 5
F
Spread Eagle Situps
5 x 5
A1
3-way Shoulder Shocker
5 x 21
A2
Band Pull-Apart
5 x 10
B1
Dumbbell Upright Bro
8, 6, 4, 3
B2
Dumbbell Upright Row
8, 6, 4, 3
C1
Scott Lateral Raise
4 x 10
C2
Chain Cable Pull-Apart
4 x 10
D1
Poliquin Dumbbell Lateral Raises
4 x 10
D2
Parallel-Grip Cable Press
E1
Kettlebell Crucifix
E2
Blackburn Raises
F
Blackburn Series
3 x 5
A1
Stiff Leg Deadlift
3 x 6
A2
Clean Deadlift + Romanian Deadlift
3 x 6
B
Deadlift
10 x 1 @ 405 lb
C
Deadlift
5 x 1 @ 405 lb
D
Safety Squat Bar Squat
10, 6, 3, 8, 5, 3, 6, 10
E1
Bodymaster Hack Squat
4 x 6
E2
Bodymaster Power Squat
4 x 5
F1
Standing Leg Curl
3 x 6
F2
Standing Leg Curl
3 x 6
F3
Single Leg RDL
3 x 10
G1
Gluteator Machine
4 x 10
G2
Lying Leg Curl
4 x 8
H
Reverse Hyperextension
4 x 10
A
Push Press
5, 5, 5, 3, 3, 3, 8, 8, 8
B
Incline Bench Press
1, 6, 1, 6, 1, 6, 1, 6
C1
Hammer Strength High Row
3 x MAX
C2
Hammer Strength Incline Chest Press
3 x MAX
D1
Hammer Strength Iso-Row
3 x MAX
D2
Hammer Strength Chest Press
3 x MAX
E1
Hammer Strength Shoulder Press
3 x MAX
E2
Hammer Strength Wide Pulldown
3 x MAX
F
Hammer Strength Pullover
3 x MAX
A
25 minute Bodyweight Mobility Routine
1 x 3
